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The Colorful Plate
Entrees

Peer Review Status: Internally Reviewed by Cancer Center Staff
First Published: 2000

Fish in Tomato Sauce–Modified **

1 pound fish fillets 1 small onion, sliced
1 cup water with 1/2 teaspoon salt (for poaching) 1-1/2 cup sliced tomatoes
1 Tablespoons olive oil 1/4 teaspoon salt
3 cloves garlic, crushed 1/4 teaspoon black pepper
  1. In a large skillet, add the water and 1/2 teaspoon salt. Add fish fillets and cover. Cook 4-5 minutes or until fish flakes easily with a fork. Remove fish. Discard poaching liquid.
  2. Add olive oil, onion and garlic to skillet. Sauté until onion and garlic are soft, about 2 minutes. Add the tomatoes and simmer for 7-10 minutes.
  3. Add the fish to the tomato mixture, season with salt and pepper, and simmer covered for another 2-3 minutes or until fish is heated through.
Serves: 4 Nutrition Facts
Calories: 158 Saturated Fat: 0.7 gm
Carbohydrate: 8 gm Fiber: 2 gm
Cholesterol: 49 mg Protein: 22 gm
Fat: 5 gm Sodium: 472 mg

** This tasty fish dish can be lowered in fat by using less oil to sauté the onion. Poaching the fish in lightly salted water also saves fat calories. You might need to add the tomatoes soon after adding the onion to the skillet to avoid sticking.

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